Travel WOD's

If you are traveling and need to get a workout in- here are some good choices for you.  Be sure to post your times on the main page.

4 rounds for time: Run 400m 50 squats

AMRAP 20 min: 5 push-ups 10 sit-ups 15 squats

3 Rounds for time: Walking lunge 50yds Broad jump 100yds 200m run

For Time: 30 squat jumps 15 push ups 30 box jumps 15 push ups    
30 reverse lunges 15 push ups 30 squats

My Back and My Legs: 21-18-15-12-9 reps  
back extensions Run a 400m between each set of reps

AMRAP 15 minutes: 15 Burpees 9 Knees to elbows 6 Box jumps (24/20)

3 Rounds For Time: Run 800m 50 Air Squats

10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats

For Time: 200 Air Squats

5 Rounds For Time: Run 200m 10 Squats 10 Push Ups

3 Rounds For Time: Run 200m 25 Pushups

3 Rounds For Time: 10 Handstand Pushups Run 200m

20 Rounds For Time: 5 Pushups 5 Squats 5 Situps

Walk 100m on your hands

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

21-15-9 Air Squats Pushups

Spend a total of 5 minutes in a handstand

For Time: Run 1 mile

6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups

5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps

8 Rounds For Time: Handstand 30 seconds 10 Squats

10 Rounds For Time: 10 Pushups Run 100MRun
  
For Time: Run 1 mile, lunging 30 steps every minute

5 Rounds for Time: Run 400m sprints
  
10 Rounds for Time: 100m sprints

Run 1 mile, lunging 30 steps every 1 minute

5 Rounds For Time: Handstand 30 seconds 20 Air Squats

For Time: 250 Air Squats

4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps

For Time: 100 Burpees

10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps

10 Rounds For Time: Sprint 100m Walk 100m

For Time: 100 Pushups

10-9-8-7-6-5-4-3-2-1 Reps For Time: Burpees and Situps

3 Rounds: 50 Situps Run 400m

'L' sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead

10 Rounds For Time: 10 Walking Lunges 10 Pushups

10 Rounds For Time: 10 Burpees Run 100m

4 Rounds For Time: Run 400m 50 Air Squats

10 Rounds For Time: 10 Pushups 10 Squats

Tabata Squats: 20 seconds then 10 seconds rest, for 8 rounds

For Time: Run 800m 100 Air Squats Run 800m

4 Rounds For Time: Run 400 meters, 50 air squats

5 Rounds For Time: Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups
  
7 Rounds For Time: 7 Air Squats 7 Burpees

For Time: Run 1 mile -- do 10 Pushups every minute

8 Rounds For Time: Run 100m 30 Air Squats

10 Rounds For Time: 10 Situps 10 Burpees

For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees

3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps

3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats

10 Rounds For Time: Run 100m 20 Air Squats

For Time: 100 Push-ups 100 Sit-ups 100 Squats

10 Rounds For Time: 10 push-ups, 10 squats

3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats

AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats

21-15-9 Reps for Time: Walking Lunges Handstand Push-ups

3 Rounds for Time: Run 400m 50 Squats 25 Pushups

For Time: Run 1000m 100 Air Squats 50 Pushups

10-9-8-7-6-5-4-3-2-1 Reps for Time: Burpees Pushups Situps

AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols

“Annie” 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups

For Time: Run 1 mile with 100 air squats at midpoint

50-40-30-20-10 Reps for Time: Single Jump Ropes Pushups
  
For Time: Run 800m, 50 Squats, 50 Situps

For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile

21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups

For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats

For Time: 400m Walking Lunges

For Time: Run 1 mile, 50 Squats

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%

For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters

For Time: 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Situps 20-15-10-5 of Handstand Pushups

Run 1 mile and do 10 push-ups every 1 minute

5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold against the wall at the bottom of the squat

For Time: 50 Walking Lunges 800m run 50 Walking Lunges

For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders

AMRAP in 20 minutes: 10 Bench dips 10 step ups 10 Walking Lunges

For Time: 60 Pushups Run 400m 40 Pushups Run 800m 20 Pushups Run 1 mile

5 Rounds For Time: 100 Single Unders 50 Squats

For Time: 150 Double Unders or Tuck Jumps

For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s on ground Run 400m

“Michael” 3 rounds for time of: Run 800m 50 Back Extensions 50 Situps

For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps

5 Rounds: Run 1 minute, squat 1 minute

5 Rounds For Time: 10 push-ups, 10 hollow rocks, run 200 meters
  
10 Rounds: Sprint 50 meters, 10 push ups

3x 20 tuck jumps. 3x 30 second handstand holds

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. This is 1 round. Rest. Do 3 more rounds

5 Rounds for Time: Run up Hill, 5 push ups, Run down Hill, 5 push ups

For Time: 10-9-8-7-6-5-4-3-2-1:push up, jumping squat

3 Burpees, 6 supermans, 9 Situps – AMRAP in 10 min

20 sec of mountain climbers, 20 sec of squats, 20 sec of rest – 5 Rounds

2 minute max push ups,1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats

Run 5 minutes turn around and go back in less than 5 minutes (a negative split)